24/10/25
4 min on HIIT skier - tabata protocol.
Quick conditioning. Nothing too draining for today.
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Excited to see how this goes for you dude! Super Squats is a fantastic program.
You’re going much too heavy on the pullover, and with too few reps. Remember what they wrote about in the book: you’re trying to AVOID muscular contractions there, and just focus on stretching the rib box. 20 POUNDS would be the max to use, for 20 reps.
It may work better to move that DB row to after the press and before the squat. They put the squat in the middle of the program for a reason. And chasing the squat with the SLDL is old school, brutal and effective.
Good luck, and drink up on the milk!
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Appreciate the support! Will apply those tips tomorrow 
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25/10/25
BTN Press
2x12x25kg
1x10x25kg
Bench Press (3 count pause)
1x10x50kg (chest was well recovered today)
2x8x50kg
Dumbbell Row
3x10x32.5kg
High Bar Squat
1x20x65kg
Dumbbell Pullover
1x20x10kg
Stiff Legged Deadlifts
1x15x80kg
Dumbbell Pullover
1x20x10kg
Squats were hard, not because of the individual reps, but because of the time spent on my back. Still easing into it.
Good session, progressing on the auxillaries is nice too.
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This is part of the Super Squats magic: At some point, the real challenge becomes standing there through the breathing reps, more so than the squat movement itself.
But it makes you strong all over—mentally and physically!
Keep up the good work.
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Thanks! You’re right about that mental strength component, while the first workout wasn’t too hard, just imagining having to do that again, with +40kg, in only 6 weeks, made me shiver lol.
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Nailed it! It’s why it can’t be faked with any other movement. Just gotta stand there and let the bar work it’s magic. And it’s why those breaths from rep ONE are so key. No rushing the process.
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26/10/25
Quick conditioning
“Michelle” WOD
Completed in 10 rounds/5 min exactly.
Did not rerack.
Not sure how i felt about this one. With other tabata stuff, it gets very intense, very quick, and I start regretting things around round 4. This didn’t have the same effect, just got tired.
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I had to look this one up… I’m curious: Why did you choose more squats for a conditioning workout?
The idea was to just get some more blood flow into the legs to promote recovery, though if i misapplied that idea, please let me know lol.
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I thoroughly appreciate the logic of this approach, and it’s one I use often, particularly if something is sore.
My concern here is:
In my own run of Super Squats awhile back, I really only did conditioning in the form of riding the Assault bike or weighted vest walks. I kept it easy—a la Jim Wendler’s 5/3/1 “easy conditioning,” where the work is easy to recover from—for the 6-week duration of Super Squats.
Keep in mind, though, that I was 45 when I ran it, which is nearly 30 years older than I understand you to be right now… You may, in fact, be able to recover from more intense conditioning that was I.
Just be careful to monitor your recovery very, very closely. The “next workout” always comes up really, really fast, and Super Squats is hard enough on it’s own: You don’t want to be fighting under-recovery as well!
Edit: If you haven’t already, I’d strongly encourage you to read through both @T3hPwnisher’s and @simo74’s Super Squats program reviews:
My own run benefitted so much from their experiences: I think these posts should be required reading for anyone thinking about running Super Squats!
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Really appreciate the in depth reply, I’ll have a read of those write-ups you provided, and err on the side of recovering more than pushing it when it comes to conditioning 
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In for the follow and here to answer questions if you have any.
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27/10/25
BTN Press
2x10x27.5kg
1x8x27.5kg
Bench Press (3 count pause)
1x11x50kg
1x10x50kg
1x9x50kg
Dumbbell Row
1x12x32.5kg
2x11x32.5kg
High Bar Squat
1x20x67.5kg
Dumbbell Pullover
1x20x10kg
Stiff Legged Deadlifts
1x11x85kg
Dumbbell Pullover
1x20x10kg
Things are getting incrementally harder, but in terms of relative effort, things aren’t too insane yet. Good session.
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You tracking bodyweight? Curious to see how you’re growing.
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I feel as though I’m going to wait until the end before I weigh in - I fear I will see a large fluctuation, freak out, and abandon the plan. Just gonna titrate the food+milk upwards, according to how I’m feeling/recovering.
I have read the book, and understand the amount of food that’s going to be necessary to do this, so I’m going to focus on that instead of scale weight.
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It’s good to have that awareness of yourself. I was very much the opposite when I first ran the program: I was so excited to see the scale go up, because, to me, THAT was the progress I was chasing with the program. I saw “30lbs in 6 weeks” as the actual goal, with the squats just being the tool to get there.
I managed 12 in 6 weeks, and that was eating VERY hard. Geez, that was nearly 20 years ago, and I still miss it, haha. My favorite was peanut butter and jelly bagels in my college dinning hall. Pretty sure just one of those is “enough” calories for a day.
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28/10/25
Ski ERG
4 mins tabata protocol
This is pretty much my go to for conditioning currently, good for getting the heart rate up without use of lower body.
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29/10/25
Ski ERG
4 mins tabata protocol
Gym has an assault bike/treadmill, may make use of them in addition to the same old ski ERG.
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30/10/25
BTN Press
3x12x27.5kg
Bench Press (3 count pause)
2x12x50kg
1x10x50kg
Dumbbell Row
3x12x32.5kg
High Bar Squat
1x20x70kg
Dumbbell Pullover
1x20x10kg
Stiff Legged Deadlifts
1x15x85kg
Dumbbell Pullover
1x20x10kg
Now that these high bar squats are getting heavy, they are kicking my ass! As someone who has basically done only rippetoe-style lowbar squats, its definitely a fairly different movement. Good session
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